For the Love of Lists

Engineering life one step at a time

How to Set Up Your Summer Bucket List

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Summer Bucket List

If New Year’s is for resolutions, then summer is for fun.  Make the most of your summer by listing out your goals in the following lists:

  • Activities to try (surfing, painting, dancing)
  • Projects to work on (organize garage, catalog books, write a book)
  • Places to go (museum, Grand Canyon, planetarium)
  • Things to see/photograph (sunset on the beach, family portrait, fireworks)
  • Foods to make/eat (ice cream cake, BBQ chicken, s’mores)
  • Things to create (homemade scrub, scrapbook, DIY throw pillows)
  • Places to help out (Habitat for Humanity, letters to soldiers, toy donation)
  • Things to do (marathon a TV show, go for a hike, host a reunion)

One of my big goals for this summer is to make a homemade ice cream cake (I’ve already completed my goal of finishing all 10 seasons of Friends).  What are your fun plans for this summer?

How to Make Life Feel More Like College

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Sometimes I wish I could go back to college.  Yes, adult life is fine and dandy most of the time, but I miss the freedom and fun of college.  You get this feeling that you can learn anything, do anything, take on the world.  I think after settling into full-time jobs we start to let routine convince us that it’s not about the excitement anymore.  So if you’re missing your alma mater, check out some of these ideas on how you can make life more like college.

  • Continuous Learning
    • Open Courseware – Search online and you’ll find tons of (mostly) free courses you can take on your own time to learn nearly any subject.
    • Learning Apps – Duolingo, Memrise, and TED are just a few examples of apps that can teach you in minutes a day.
    • Library – Nothing beats walking into a room full of books knowing you can learn just about anything.
    • Night Courses – Check out your local colleges for certification or degree courses you can take part-time.
    • Summer Sessions – Colleges and professional associations offer summer and/or short courses that can advance your skills.
  • Clubs & Extracurricular Activities
    • Community Recreation – Check out local sports teams or classes you can join in your town/city.
    • Professional/Technical Associations – Many careers are represented by professional associations with local chapters that put on events.
    • Groupon/Living Social/Amazon Local (Discount Classes) – If you’re interested in trying out a new hobby, search out a good discount.
    • Local Fitness/Dance/Activity Centers – These classes aren’t just for kids; rally some friends and try something new.
    • Start a Club – Always wanted a book club?  What about a cooking club?  Send out word and see if other people share your interests.
    • Pursue a Hobby – Is there a hobby you’ve always wanted to try?  Set aside an hour or two a week and dedicate it to mastering a skill.
  • Dining Hall Buffet
    • Host an International Potluck – Invite friends to bring dishes representing different cultures for a fun party theme.
    • Search for Highly-Rated Local Buffets – Try to look past the age-old Chinese buffets and use Yelp to find a fun, casual dinner.
    • Search Out New Recipes – Recreate some old college favorites or try your hand at a dish you’ve always wanted to sample.
    • Go to a Brunch Buffet – The adult version of the dining hall, complete with food you’ll actually enjoy waking up for.
  • Social Groups
    • Start a Weekly/Monthly Social Gathering – Whether it’s a club or just for fun, schedule routine time with friends on a regular basis.
    • Keep a Running Group FB Conversation – If you’re far from your friends, set up a group chat where you can stay connected.
    • Start a Social Text for Weekend Planning – Found a festival to visit?  Spread the word quickly to your favorite friends group.
    • Attend Networking Events – Many professional associations host community networking events where you can meet those who share your career goals.

College Life

  • Advisors
    • Find a Mentor – Whether they’re from your company or elsewhere, make contact with someone and ask them to share expertise.
    • Professional/Technical Associations – These groups can help match you up with an experienced professional to offer advise.
    • Research SME Blogs – Subject Matter Experts (SME’s) are often found on popular blogs and can provide guidance and tips.
  • Campus Resources
    • Spend the Afternoon at a Park – If you’re missing lazy days hanging out on the Quad, try taking a book or frisbee to your local park.
    • Visit the Library – Yes, so important it’s on here twice.  Spend a quiet afternoon at the library to focus on your projects.
    • Set Up a Study Center – If you’re taking classes, create a study haven in your home by sectioning off a desk area and organizing it to your study habits.
    • Watch School Sporting Events – Do you wear your school colors every season?  Look for your team online or live and root for your alma mater.
  • Purpose & Goals
    • Look for Opportunities – In college, we see opportunities to do fun or advancing activities all the time.  Do your homework and brainstorm all of the opportunities you could take.  Leave nothing out – you never know when the timing will be right.
    • Write Down Your Life Plan – Maybe you had big goals in college.  Remind yourself of them by writing down your life plan from this point forward.  Be as broad or specific as you like, but be sure to start planning for your goals and taking action.
    • Allow Yourself to Dream – One of the things I miss most about college is the feeling that I could go on to do anything.  Recover that feeling by allowing yourself to picture your “dream life”: the “perfect” day, the dream job, the dream house, etc.  Use these visions to set goals to work towards.

There’s no reason we have to give up that freedom and spontaneity we felt when we were 20.  It’s just a matter of working the features that you enjoyed into your everyday life.

The 10 Best Health Tools to Keep Your Resolutions

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How have you been doing towards your goals this year?  Are you right on track or could you use a little boost?  I know I fall into the latter category.  Sometimes all you need is a new tool to help solve some of the obstacles in your way.  If you’ve got a health goal this year, check out some of these health tools to help you reach your resolution goals.

Health Tools

Fitness Tracker
These wristbands have become more and more popular over the past year, and they are great at providing data on how you move during the day.  This data shows you how well you’re meeting your activity and calorie burning targets, and is a great way to challenge yourself to make incremental improvements (it’s easier to try to hit 10,000 steps a day when you know how much further you need to go).  My favorite is the Basis Peak, a smart watch that excels in continuously monitoring your heart rate (I have a heart condition so that’s a priority for me).  Other great options are the Fitbit, Jawbone, Garmin, and Misfit.  This article provides a great list to help you choose the one that best meets your activity and budget needs.

Brita Bottle
I do not like water.  Yes, I’m well aware that it’s a necessity, but I do not like the taste.  Especially in California (sorry, I’ve been spoiled by New York water).  So the first thing I did when I moved here was to get my husband a Brita filter for the fridge.  However, that didn’t help me when I was at my desk at work.  Then I found out that Brita has 20-24oz water bottles with built-in filters, and I was sold.  They solve my complaint about the taste of Cali water and I know that I can get clean, refreshing water anywhere I go.  I rotate between two at any given time (one in the fridge, one in use).  They come in several types, including the hard-sided model (my pick) and a soft sport bottle.  And, if you’ve been buying water all this time, the refill ability makes it much better for the environment (and your wallet).

My Fitness Pal
This is my favorite health app, even though at times the accountability factor makes me hate it.  This free app tracks your daily food journal, exercise, and weight loss progress.  It also has a community function that lets you share your victories with friends.  Food journals are frequently advised by nutritionists to help you determine where you can make changes in your diet.  Entering meals is easy based on its catalog of thousands of food items, a bar code reader, and the ability to enter in your own recipes.  The latter is great for checking the nutrition information for recipes you find on the web or for ones you make yourself (or for seeing where you can swap ingredients for healthier options).  You can access the app from the web or any device.

Smart Scale
I know, scales are everyone’s best friend, right?  Yet they do help us stay on track.  If you know where you are, you know how much further you have to go.  So why not use a scale that gives you more information than just your weight?  I use the Smart Weigh Digital Precision Scale that shows weight, BMI, body fat, body water, muscle and bone mass.  There are other similar models that can connect to your smart phone and automatically log your weigh-ins too (although it takes 30 seconds to manually log into My Fitness Pal).  Prices vary from $25-$150, so balance your requirements against the features that are most important to you and your family.  The extra data gives you a better picture of your overall health than just your weight alone.

Kindara
Whether you’re a fan of NFP (Natural Family Planning), trying to get pregnant, or you’re just interested in projecting “that time of the month”, Kindara is a great free app for keeping track of what your body is doing.  It’s set up to record your basal body temperature and other data, and it projects the date of your next period.  In terms of resolutions, scheduling workouts around your period can help you create better contingency plans for times you’ll make the most excuses.  You can also use it as a fertility tool as it will project your most fertile days in the cycle.  If you’re interested in learning more about NFP, check out this site from the American Pregnancy Association.

Door Gym
I have a bad knee, plus 50 excuses not to get to the gym at the end of the day.  So my husband found a resistance band gym that can attach to any door in our house.  These gyms are easy on joints and the workouts can be modified to nearly any intensity level desired.  Plus they take up minimal space.  If you don’t have an available door, there are plenty of great resistance band kits that can be used without an attach point.  In fact, purchase a set of these anyway to bring when you travel (see?  no more excuses).

iHealth
If you’re an Apple user, this app comes in handy when you want to view a variety of your health information in one place.  It can integrate data from My Fitness Pal and tons of other apps, plus you can manually enter data directly into iHealth.  When you open it you’ll see pretty graphs for your weight, steps taken, calories, etc all in one view.  However, one of my favorite features of iHealth is the Medical ID that lets you input your emergency medical information and contacts in the app.  It can be viewed from the lock screen in case of emergency.

CVS App
If you fill your prescriptions at CVS, this app really comes in handy.  It can keep track of your medications and dosages, remind you when you need a refill, and text you when your refills are ready.  You can actually refill eligible prescriptions directly from the app (no calling required).  It also stores your CVS card and discounts.  On top of all this it has the features of your standard store app, so you can look for sales and make purchases.

Pinterest
Yes, it’s another great use for Pinterest.  I’ve collected boards for all different workouts, exercise challenges, food swaps, health and wellness ideas, and more.  To keep myself from getting overwhelmed, I keep one board specifically for my current workouts and another for my favorite recipes.  So log in and start creating some new boards.  Here are some specific ideas: motivational quotes, running programs, healthy lunch ideas, better sleep habits, and morning yoga stretches.

Messenger App
It’s no secret that support systems are crucial to accomplishing your goals.  I’m not alone in my health goals this year, and my two best friends are only a group message away.  Facebook Messenger is a great tool for keeping a running group message for your support system where you can share successes and trials.  It’s also great to share favorite quotes, playlists, workouts, and new recipes.  So use your favorite messenger app, join in your friends and family, and get moving.

I hope these tools can help you reach your health goals this year.  If you’re looking for more ideas on how to tackle your resolutions, check out my post on why 12 resolutions are better than 1!  Or learn more about health resources available to you with this list of 30 nutrition sites.  Good luck!

Why 12 Resolutions are Better than 1

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Did you set a New Year’s Resolution this year?  An estimated 45% of Americans do, according to a University of Scranton study.  Yet only 8% are likely to achieve their goal by December 31st.  How is your progress towards your resolution this year?  Are you still trucking, or did you choose to celebrate “National Drop Your New Year’s Resolution Day” on January 17th?  Have you achieved your resolutions in the past?  If you’re among the majority struggling to meet your NYR, fear not!  I have a new strategy for you, and you can start it right now.

I’ve spent some time discerning the reasons that I’ve failed to meet my own goals in the past, and I’d bet you’ve experienced some of the same:

  • I set a REALLY vague goal (ex. save money)
  • I set goals because I thought they were the “right” ones to set (ex. lose weight)
  • I didn’t know where to start or how to accomplish it
  • I procrastinated because I had a whole year to work at it
  • I caved to immediate gratification (ex. “I’ll just work off the pizza later…”)
  • I got discouraged because I saw no progress

As to the first three issues, take a look at the top five most popular resolutions (do any look familiar?):

  1. Lose weight
  2. Get organized
  3. Spend less/save more
  4. Enjoy life to the fullest
  5. Stay fit and healthy

None of these can be considered “SMART” goals: Specific, Measurable, Achievable, Relevant, Time-bound.  These qualities add the necessary definition to your goal.  Without it, you’ll never know if you’re truly successful or how to go about it.  For example, instead of “lose weight” state “Run for 30 minutes 3x/week to improve my health and lose 20lbs by Dec 31st”.  On top of that, if your only reason for setting the goal is because you think you should set it, you’ll have no motivation when you reach an obstacle.  You need to know WHY you want to reach your goal; purpose is what will keep pushing you forward.  Don’t set someone else’s goal – set one that will improve your life and make you happier.

While it’s easy to find resources on SMART goals and purpose, we’re still faced with a bigger issue: a year is too long.  A year is full of distractions and procrastination.  We need to change our perspective on resolutions: instead of setting one large goal, break it up into 12 smaller ones.  If we alter our perspective to include 12 “milestones” (one per month), then the deadline is always within our sights instead of being 365 days away.  The best part?  You get a new start each and every month.

Here’s how to do it (and stick to it):

  1. Decide your SMART goal and why you want to achieve it

Think: Specific, Measureable, Achievable, Relevant, Time-bound.  Ex. “I want to save $5,000 for a down payment on a car by December 31st”

  1. Choose your strategy

How you are going to do it: before you jump into your goal, do some research and create an action plan containing all of your resources/tools and steps you can take to make progress.  Ex. weight loss: nutrition plan, gym/home workouts, health/fitness blogs.

  1. Break up your goal into 12 action steps

Set yourself an achievable goal for each month that will bring your closer to your overall goal.  Your goals can be as small or large as you want, so long as they are achievable and will add up to your total objective.  Choices: Divide your overall goal by 12 or determine 12 actions you can take to reach it.  Ex. Health: lose 8lb/month by swapping fast food for home-cooked meals and lifting weights 3x/week.  Ex. Career: Jan – Research openings at 5 companies, Feb – Write 5 cover letters, Mar – Attend 2 networking events, etc.

  1. Decide how you’ll track your progress

It’s crucial to map your progress, even on the “bad” months.  When and how you measure it is up to you.  Just set reminders and don’t forget to write it down.  Ex. start of the month, end of the month, weekly; via journal, app, chart.

  1. Assign rewards for progress at each milestone (optional)

If you think it’ll help motivate you, setup a reward for each month you reach your milestone goal.  However, be sure not to choose a reward that detracts from your progress (i.e. no chocolate cake for losing your 8lbs).  Even better, assign rewards that motivate you towards your goal.  Ex. new workout gear, a new book, a massage.

  1. Decide how you’ll get back on track if you slip

Have a plan to deal with cravings, procrastination, or distractions.  This way, when the going gets tough you’ll be better prepared to handle it and get back on course.  Ex. If I don’t have time to get to the gym, I’ll do a workout video at home or go for a walk around the neighborhood.  If I splurge on a donut at work, I’ll add an extra workout over the weekend.

  1. Assess your support system

While vague resolutions are at the top of reasons why we fail, having a good support system is the #1 reason people can succeed.  Sharing your trials and successes with others not only holds you accountable, but it reminds you that others are rooting for you to succeed too.  Ex. family, friends, social media, blogs.

  1. Get started!

 Here are a few last important tips for you:

  • This is an iterative process – each month, evaluate your progress and decide what worked and what didn’t. Change it or improve it for the next month.
  • Don’t be discouraged – if you don’t meet your goal one month, don’t try to overcompensate and don’t lose hope. For example, my friend bases her next goal on the progress from the month before (if she only loses 6lbs in one month, her goal is 8lb less than that the next month).  It’s better to keep making some progress than to give up after pushing yourself too hard.
  • Don’t set too many goals at once – we have limited will power and are easily distracted. Set one main goal and divide it up into your milestones.
  • Set your own milestones – if a month-long milestone is still too much, try bi-weekly.
  • Don’t let yourself get bored – change up your strategy to keep you on your toes (ex. new workouts).
  • Don’t give up! – you get a new start every month, and every day.

Remember: we never would have reached the Moon if no one had put action steps and milestones to Kennedy’s words.

It’s not too late to restart or set your resolution for the year.  If you’ve got one to share, please post below and tell me about any strategies that have worked for you.  I’d love to hear them!